Many people assume that the best meditation posture is a seated one. However, sitting is not the only way to meditate. Meditation standing up is an equally powerful way to deepen our sense of grounding and present moment awareness.
This standing meditation script is a short practice to help you quickly drop into this present moment. It can enhance our senses of alertness, awareness, and grounding. It may further benefit you by calming and quieting the mind.
Use this script for your personal practice or when guiding others. May it be an effortless way to help you reconnect with the here and now.
- Practice Time: 5 minutes
- Purpose: Presence and Grounding
- May Help With: Increasing Alertness, Quieting the Mind
- Practice Level: Beginner
Here’s a Sample of the “A Standing Meditation Script for Presence and Grounding” Guided Meditation Script:
Standing meditation is one of the most powerful ways to get our minds to slow down.Think of what our bodies are used to doing when we’re simply standing. We’re usually standing in line… looking at something… having an alert conversation.We very rarely stand and do nothing.Standing brings our bodies and minds into alertness. In this way, standing meditation is one of the quickest ways to bring ourselves into the present. It’s an excellent method to recharge our battery.If you’ve never done standing meditation before, don’t do it for more than 5 minutes at a time. This can get longer once you become familiar with it.(pause…)
Find a broomstick, a walking stick, a mop or something you can use to make sure you don’t lose your balance. The back of a chair will do in a pinch.Hold the top of your broom/stick/chair. Place your feet hip width apart.Look straight ahead. Close your eyes halfway, but not all the way.Tune in to your breathing for a few moments.Feel the lifting and falling of your belly.Pay attention to your lower stomach.
How to Use the Standing Meditation Script
This standing meditation script is a versatile practice that can be used in a number of ways. Whether you use it for yourself or to lead others, it’s a short practice that can be easily incorporated into just about any schedule. Consider the following ideas for using this script:
- Read through the meditation a couple of times and then practice yourself. Use it to start each morning on a mindful note.
- Record yourself reciting this script and share it as a 30-day standing meditation challenge for your email subscribers.
- Lead this standing up meditation during a workshop or retreat as an introduction to a mindful walking practice.
This meditation script can be read aloud live or recorded. It can be supportive during in-person teaching or when teaching online. Be creative with how you use this script to teach, allowing it to expand your student’s understanding of what a ‘proper meditation posture’ looks like.
Conclusion
Many of us spend a ton of time on our feet, but most of that standing time gets very little mindful awareness. This standing meditation script is an invitation to heighten your sense of presence during the simple (but powerful) act of standing. Allow this script to ground you, to expand your sense of presence, or to be a grounding tool for those you teach mindfulness to.
